Week 21

Monday 22052017 

 

Activation - 

 

3 x 

55ft Bottom Up KB Walk 

10 Banded Shoulder Rotation 

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Floor Press – 65%x5, 75%x5, 85%x5

 

Between each set 5 C2B pull ups

 

Conditioning -  

 

EMOM 15

1 - 10 SDHP @50/30

2 - 8-12 T2B

3 - 10-12 Pull Ups 

 

Tuesday 23052017 

 

Activation - 

 

5 Mins

3 Box Jumps 

3 Broad Jumps 

Walk Back and Repeat 

 

Focus - 

 

8 x 

5 Slam Balls 

50ft Box + 20/10kg Push Sprint 

100m Recvoery Run

Rest 2-3m 

Must be all out effort

 

Conditioning -  

 

For ttime 

Row 500m 

Rest 4 Mins 

Row 500m 

 

Wednesday 24052017 

 

Activation - 

 

3 x 

10 Walking Good Mornings

5 Broad Jumps 

 

 

Focus - 

 

Deadlift – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Front Squat- 65%x5, 75%x5, 85%x5

 

Conditioning -  

 

Every 2.30x5

50 Du's

AMRAP KB Swings

 

Thursday 25052017 

 

Focus - 

 

5 Rounds 

Run 400m 

24 KB Snatch

14 Burpees Box Jump Overs

Rest 1 Min

 

Friday 26052017 

 

Activation - 

 

5 x

5-10 Press Ups 

10 Band Pull Aparts 

10 Dead Bugs 

 

Focus - 

 

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

3 Sets 

10 SA KB Seated Press EA

20 Hollow Rocks 

 

Conditioning -  

 

4 Rounds Form 

12 Barbell Curls 

12 Skull Crushers - Barbell or KB 

12 Strict Ring Rows 

Run 100m

Week 20

Monday 15052017 

 

Activation - 

 

8 Min Amrap 

10 KB Swings 

10 Goblet Lunges 

Run 100m 

 

Focus - 

 

30 Min EMOM

1 - 15/18 Cal Row 

2 - 20 Ball Slams 

3 - 12 Burpee Bar Touch

 

 

Tuesday 16052017 

 

Activation - 

 

2 x EA

10 Bottom UP KB Press 

55ft Bottom Up Carry

10 Hollow Rocks 

 

Focus - 

 

Floor Press - 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

10 Mins To Complete

5 x 

10 Bent Over Row EA

20 Band Pull Aparts 

 

Conditioning -  

 

8 Mim Time Cap 

30 Wall Balls 

15 Chest To Bar Muscle Ups  

30 Wall Balls 

15 Chest To Bar Pull Ups 

30 Wall Balls 

 

Wednesday 16052017 

 

Activation - 

 

3 x Increase load over sets

5 HH Clean 

5 Hang clean 

5 Front Squat

5 Push Jerk 

 

Focus - 

 

8 Mins To Build to 75% 

Then 

Every 30 secs for 10 mins

1 Clean and Push Jerk

@80%

 

Conditioning -  

 

For Time 

Row 1000m 

 

Thursday 17052017 

 

Activation - 

 

3 x 

12 Kang Squats 

10 Hollow Rocks 

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Romanian Deadlift – 8,8,6

 

Conditioning -  

 

Dianne

21-15-9

Deadlifts @100/70

HSPU 

 

Friday 18052017 

 

Activation - 

 

3 x 2 min Rest 1 Min 

30 Shoulder Taps 

AMRAP Russian Twists @9/6

 

Focus - 

 

Every 2 Mins Alternating for 10 Sets 

1 - 30-45 Sec L Sit 

2 - 60 Sec Chinese Plank

 

Conditioning -  

 

6 Rounds For Time

10 Slam Balls 

10 Squats With Slam Ball

Week 19

Monday 08052017

 

Activation -

3 x

12 Kang Squats

10 Hollow Rocks

 

Focus -

Squat - 65%x5, 75%x5, 85%x5+

 

Accessory -

Romanian Deadlift - 50%x10, 60%x10, 70%x10

 

Conditioning -

442 Burpees for time!

Ha... you wish!!

8 Min Amrap

24 KB swings

12 Burpee Box Jump Overs

 

Tuesday 09052017

 

Activation -

 

2 x

45 Sec Work 15 Sec Rest

1 - Single Leg Latteral Jumps

2 - Hand to elbow plank transition

3 - Squat Jumps or Jumping Lunge

Focus -

7 x

50ft Box Push Sprint

Run 200m

Rest 2-3m

Must be all out effort

 

Conditioning -

21 KB Clean and Press

21 Sit Up

50 Du's

15 KB Clean and Press

15 Sit Up

50 Du's

9 KB Clean and Press

9 Sit Up

50 Du's

 

Wednesday 10052017 

 

Activation -

2x

2 Min L 2 Min R

TGU to 5 Floor Press

 

Focus -

Press – 70%x3, 80%x3, 90%x3+

 

Accessory -

Floor Press – 60%x8, 70%x8, 80%x6

Between Each Set 5 Pull Up 2 Sec Pause 

 

Conditioning -

Every Min for 12 Mins

Even - 12 Thrusters @50/35

Odd - 12 Burpees 

 

Thursday 11052017 

 

Conditioning -

In Pairs

I Go You Go

14 Rounds

18 Cal Row

9 Deadlifts @70/50

6 Hang Power Cleans

3 STOH

40 Min Time Cap 

 

Friday 12052017 

 

Activation -

3 x

12 Good Mornings

10 Standing Glute Abduction EL

10 Hollow Rocks

 

Focus -

Deadlift - 70%x3, 80%x3, 90%x3+

 

Accessory -

Front Squat - 60%x8, 70%x8, 80%x6

 

Conditioning -

12 MIn Amrap

14 KB Step Ups

28 Ball Slams

Run 100m 

Week 18

Tuesday 02052017

 

Activation -

3x

10 Lying Hip Thrusts @40/30

10 Standing Glute Abduction EL

10 Hollow Rocks

 

Focus -

Deadlift – 65%x5, 75%x5, 85%x5+

 

Accessory -

Front Squat - 50%x10, 60%x10, 70%x10

 

Conditioning -

I Go You Go

10 Min Amrap

10 Wall Ball

5 Burpees

50ft Box Push - Width Ways 

 

Wednesday 03052017 

 

Activation -

Barbell Warm Up

 

Focus -

8 Mins To Build to 75%

Then

Every 30 secs for 10 mins

1 Power Clean and Push Jerk

@75%

 

Conditioning -

Sale Sharks

Row for metres

30 sec on 30 sec off x 6

 

Thursday 04052017

 

Activation -

2 x

50ft KB SA Front Rack Carry L

30 Sec Arm Bar L

5 Push Press

50ft KB SA Front Rack Carry R

30 Sec Arm Bar R

5 Push Press

 

Focus -

Floor Press – 65%x5, 75%x5, 85%x5+

 

Accessory -

SA Bottom up KB Carry

3x 55ft Each Arm

Rest 1 min between

 

Conditioning -

KB Complex

2,4,6,8,10,8,6,4,2

Double KB

Bent Over Row

KB Clean

KB Push Press 

 

Friday 050052017 

 

Activation -

3 x 2 min Rest 1 Min

30 Shoulder Taps

AMRAP Russian Twists @9/6

 

Focus -

10 Mins Turkish Get Ups

No Drop

Each Drop Accumulate 10 Burpees

 

Accessory -

3x

20 Weighted Double Dead Bugs

 

Conditioning -

I Go You Go

12 Min Amrap

Run 100m

10 Burpees

Each Round Is A Sprint

Week 17

Monday 24042017 

 

Activation - 

 

3 x 

50 ft Ghekko Crawl 

20 Shoulder Taps 

15 Glute Bridge 

 

Focus - 

 

Floor Press - 40%x5, 50%x5, 60%x5

 

Accessory - 

 

HSPU

EMOM 10 

6-8 HSPU 

 

Conditioning -  

 

In Pairs

5 Min Amrap 

5 Clean and Jerk @50/35

Swop every 5 Reps 

Rest 2 Mins 

3 Mins 

Max Rep Syncro Bar Facing Burpees 

 

 

Tuesday 25042017 

 

Activation - 

 

Ladder Drills 

 

Focus - 

 

6 x 

50ft Box + 20/10kg Push Sprint 

Run 200m 

 

Rest 2-3m 

Must be all out effort

 

Accessory - 

 

NA

 

Conditioning -  

 

Every 3 Mins x 3

40 Slam Balls 

30 Sit Ups 

20 Press Ups 

 

 

Wednesday 26042017 

 

Activation - 

 

5 MIn Amrap 

TGU + 5 OH Lunges 

 

Focus - 

 

Squat – 40%x5, 50%x5, 60%x5

 

Accessory - 

 

Romanian Deadlift – 5,5,5

Please record load

 

Conditioning -  

 

8 MIn Amrap 

12 KB Snatch @24/16

12 KB Step Ups

48 Du's

 

 

Thursday 27042017 

 

Activation - 

 

3 x 

10 Good Mornings

10 Push Press 

10 Front Rack Lunges 

 

Focus - 

 

12 MIn Amap 

6 Thrusters @50/25

12 Down Ups 

Run 100m 

 

Rest 2 MIns 

 

10 Min Amrap 

4 Thrusters @60/35

10 Down Ups 

Run 100m 

 

Rest 2 mins 

 

8 Min Amrap 

2 Thrusters @70/45

8 Down Ups 

Run 100m

 

 

Friday 28042017 

 

Activation - 

 

3 x 

10 Bottom Up KB Press

1 Back Burner

5 Tempo Press Ups 

 

Focus - 

 

Press – 65%x5, 75%x5, 85%x5+

 

Accessory - 

 

Floor Press – 50%x10, 60%x10, 70%x10

 

Conditioning -  

 

In Pairs 

Row 1000m 

50 Push Press @50/30

30 Chest To Bar Pull Ups 

Row 500m

50 Push Press @50/30

30 Chest To Bar Pull Ups

Week 16 - Deload

Monday 17042017

 

Activation -

 

3 x

100 Single Skips

20 Reverse Lunges

20 Dead Bugs

 

Focus -

In Paris

Pyramind Kelly

Run 1200m

75 Wall Balls

75 Box Jumps

Run 800m

50 Wall Balls

50 Box Jumps

Run 400m

25 Wall Balls

25 Box Jumps 

 

Tuesday 18042017 

 

Activation -

3 x

30 Sec Handstand Hold

5 Strict Pull Ups

20 Hollow Rocks

 

Focus -

Press – 40%x5, 50%x5, 60%x5

 

Accessory -

Floor Press – 40%x5, 50%x5, 60%x5

 

Conditioning -

Work 4 mins rest 1 mins x 3

4 Bar Mu's

8 HSPU

24 KB Swings 

 

Wednesday 19042017 

 

Activation -

Barbell Warm Up

 

Focus -

8 Mins To Build to 70%

Then

Every 30 secs for 10 mins

1 Power Clean and Push Jerk

@70%

 

Accessory -

5 x 2

Clean and Jerk at 40%

Pause In each position

 

Conditioning -

21-15-9

Power Clean

Bar Hop Burpees

@50/35

 

Thursday 20042017 

 

Activation -

5 Min Amrap

10 KB Swings

10 KB Goblet Revers Lunges

1 TGU Each Arm

 

Focus -

Deadlift - 40%x5, 50%x5, 60%x5

 

Accessory -

Front Squat - 40%x5, 50%x5, 60%x5

 

Conditioning -

5 Rounds

10 Deadlifts at BW

15 Box Jump Overs

Rest 45 Seconds 

 

Friday 21042017 

 

Activation -

3 x

45 Sec Side Plank

10 Banded Plank Pull Throughs

10 Pairs Twisting Ball Throw Burpee

 

Focus -

2,4,6,8,10

Windmill Each Arm

30 Sec Hollow Hold

20 Sec Chin Over The Bar Hold

 

Conditioning -

Tabata

1 - Goblet Squat Hold

2 - Sit Ups 

Week 15

 

Im going to drip feed you the programming this week!! HAHA!!!

 

Monday 10042017

 

Activation -

3 x

10 Good Morning to Reverse Lunge EL

10 Windmills ES

Run 100m - Heels to Bum

 

Focus -

Deadlift – 75%x5, 85%x3, 95%x1+

Accessory -

Front Squat - 65%x5, 75%x5, 85%x5

 

Conditioning -

In Pairs 12 Min Window

Row 1000m

Then

Climb The Ladder

2,4,6,8,10 etc

KB Swings @32/20

Synchro Burpees

 

Tuesday 11042017

 

Activation -

 

5 Mim Amrap

10 KB Swings

2 Rounds of 3 Cones Fast as Possible 

 

Focus -

10 x

2 High Box Jumps

Rest 90 Secs Between

Add Height as needed

 

Conditioning -

Every 2 min x 5

10 Ball Slams

100m Sprint

Then

100 Hollow Rocks 

 

Wednesday 11042017

 

Activation -

3 x

10 Alternating Kneeling KB Press

10 Double KB Reverse Lunge

10 Back Extensions

 

Focus -

Floor Press – 75%x5, 85%x3, 95%x1+

 

Accessory -

Every 15 Seconds x 20

1 Wall Climb

 

Conditioning -

Every 2 mins x 7

'Mary'

5 Pull Ups

10 HSPU

15 Pistols 

 

Thursday 13042017 

 

35 Min AMRAP

In Pairs

Row 150 Cals

200 Wall balls - No Drop

200 DB Snatches @20/12/5

150 Burpees 

 

Activation -

3 x

2 x Clock Lunge With KB

20 Shoulder Taps

10 Wall Squats

Focus -

 

Squat - 75%x5, 85%x3, 95%x1+

 

Accessory -

Romanian Deadlift - 5,5,5

 

Conditioning -

Every 2 Mins x 5

Run 200m

Amrap

1- KB Swings

2 - Sit Ups

3 - Box Jumps Overs 

4 - Sit Ups

5 - KB Swings 

Week 14

Monday 03042017

 

Activation - 

 

3x 

10 Alternating Kneeling KB Press

10 KB RDL

50 Single Skips or 25 DU's

 

Focus - 

 

5x

4 Min Amrap

10 Slam Ball Burpee Over Box

4 Power Cleans @ 40/30

8 OH Lunge @40/30

1 Min Max Du's

 

Tuesday 04042017

 

Activation - 

 

5 Mins For Form

5 Half TGU 

2 Full TGU

Right Side then Left Side

 

Focus - 

 

Squat – 70%x3, 80%x3, 90%x3+

 

Accessory - 

 

Romanian Deadlift – 8,8,6

 

Conditioning -  

 

EMOM 12

1 - 20 DB Snatch 

2 - 10 TTB

 

Wednesday 05042017

 

Activation - 

 

KB Complex - 3 x 5 ES

Clean

Reverse Lunge

Push Press

 

Focus - 

 

Build to a max for the day 

2 Clean + 1 Jerk 

 

Conditioning -  

 

3 x 

48 Sit Ups 

12 Power Cleans @ 70% Above

6 Bar Mu's 

 

Thursday 06042017

 

Activation - 

 

3x 

5 Half Kneeling Arnold Press EA

5 Single Arm OH Lunge EA

10 Back Ext 5 sec hold

 

Focus - 

 

Press – 75%x5, 85%x3, 95%x1+

 

Accessory - 

 

Floor Press – 65%x5, 75%x5, 85%x5

 

Conditioning -  

 

12 Min AMRAP 

12 Barbell High Pull 

8 Inverted Row - 2 sec Pause

12 Reverse BB Curl 

8 Deficit Press Ups 

 

Friday 07042017 

 

Activation - 

 

5 Mins

1 Turkish Get Up Right 

55ft OH Walk Right

1 Turkish Get Up Left

55ft OH Walk Right 

Focus - 

 

3 x

10 Landmine Rotations

10 Kneeling Landmine Press EA

Then 

3x 

55ft Suitcase Carry EA @50/30

 

Conditioning -  

 

In Pairs 

 

10 Rounds 

 

Row 250m

10 Burpees